A WOD
1 Power Clean (135/85)
1 Round of Cindy (5 pullups, 10 pushups, 15 squats)
2 Power Cleans
1 Round of Cindy
3 Power Cleans
1 Round of Cindy
ect.....
Go as many rounds as possible in 15 mins.
B WOD
1 Wall Ball Clean (20/14)
1 Round of Cindy (5 pullups, 10 pushups, 15 squats)
2
Wall Ball Cleans
1 Round of Cindy
3
Wall Ball Cleans
1 Round of Cindy
ect.....
Cash Out
30 hollow body pullups (You missed them)
Class Schedule for the week of 1 May 2012
0530- M, W, F
0830- W, Th, F (NOTE: no coached wod on Monday or Tuesday)
1630- M, T, W, Th
1730- M, T, Th
Sorry for any inconvenience. Please be patient as a number of our coaches are PCSing in the coming months and as we are waiting on contracts from MWR. Thank you for your support - Coach Andrew
0530- M, W, F
0830- W, Th, F (NOTE: no coached wod on Monday or Tuesday)
1630- M, T, W, Th
1730- M, T, Th
Sorry for any inconvenience. Please be patient as a number of our coaches are PCSing in the coming months and as we are waiting on contracts from MWR. Thank you for your support - Coach Andrew
Monday, 30 April 2012
Games WOD 12.3
3 Rounds for Time:
400 m run (there is no requirement to run on the outside of the track but you must be on it)
40 Squats
30 Ab Mat Situps
20 burpees
10 walking lunges (5 each leg)
5 strict plank pushups (Advanced and Intermediate: Games style, Beginner: Knees: all must be chest to deck)
Good Luck and get ready for the picnic.. I mean team competition this weekend!
3 Rounds for Time:
400 m run (there is no requirement to run on the outside of the track but you must be on it)
40 Squats
30 Ab Mat Situps
20 burpees
10 walking lunges (5 each leg)
5 strict plank pushups (Advanced and Intermediate: Games style, Beginner: Knees: all must be chest to deck)
Good Luck and get ready for the picnic.. I mean team competition this weekend!
Friday, 27 April 2012
Notes:
1) Please be respectful of people doing the PRT tomorrow they have the gym booked so work around them.
2) Try to keep clear of the path from the front desk to the side doors where the pullups are (unless we are doing pullups than who cares)
3) If you get blood/sweat on something please wipe it clean
Buy In
20 hollow body rocks
A WOD
1 Suicide, 10 hollow body pullups
2 Suicides, 20 ring dips
3 Suicides, 30 inverted burpees
B WOD
1 Suicide, 10 jumping pullups
1 Suicide, 20 bench dips
1 Suicide, 30 piked HSPU's
Cash Out
Foam roll as a group anything and everything that hurts.
Inverted Burpee Demo
http://vimeo.com/2203533
1) Please be respectful of people doing the PRT tomorrow they have the gym booked so work around them.
2) Try to keep clear of the path from the front desk to the side doors where the pullups are (unless we are doing pullups than who cares)
3) If you get blood/sweat on something please wipe it clean
Buy In
20 hollow body rocks
A WOD
1 Suicide, 10 hollow body pullups
2 Suicides, 20 ring dips
3 Suicides, 30 inverted burpees
B WOD
1 Suicide, 10 jumping pullups
1 Suicide, 20 bench dips
1 Suicide, 30 piked HSPU's
Cash Out
Foam roll as a group anything and everything that hurts.
Inverted Burpee Demo
http://vimeo.com/2203533
Thursday, 26 April 2012
Buy In
30 pistols
A/B WOD
7 rounds
7 Box Jumps
7 Push Press (115/80)
7 Burpees
Cash Out
30 Hollow Body Pullups
30 pistols
A/B WOD
7 rounds
7 Box Jumps
7 Push Press (115/80)
7 Burpees
Cash Out
30 Hollow Body Pullups
Wednesday, 25 April 2012
Happy Birthday Susan!!
A/B WOD
4 Rounds
23 Double Unders (3:1)
69 Ab Mat Situps
43 Air Squats
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